Figs: A Sweet Secret for Your Liver, Bones and Cholesterol

Here is a surprising fact: according to chemist Dr. Joe Vinson of the University of Scranton, dried figs come second only to oranges in calcium among common fruits, and their polyphenol content has been compared favorably with red wine. In his study "Dried fruits: excellent in vitro and in vivo antioxidants", published in the Journal of the American College of Nutrition, figs and dried plums earned the best nutrient scores of all the dried fruits tested. Volunteers who ate about 40 grams of figs also showed a measurable rise in the antioxidant capacity of their blood for several hours afterwards. Not bad for a fruit that people have been enjoying for thousands of years.

When a Fig Tree Becomes Too Tempting

Figs are so delicious that it is easy to overdo it, and HGTV star Dave Marrs learned this the hard way. While he and his wife Jenny were working on a house in Italy, Dave found a fig tree heavy with ripe fruit. In a deleted scene the couple later shared with fans, Jenny searched online while he complained of an upset stomach and read out that figs may cause diarrhea and that two or three a day is a sensible amount. Dave admitted he had probably eaten around fifty. The ending was a sprint back to the house and plenty of laughter from viewers of HGTV.

His story is funny, but it carries a real nutrition lesson. Figs are rich in fiber, and that fiber works best in sensible portions. A handful is a treat; a whole tree is a gamble.

Pectin: The Fiber Behind the Cholesterol Claims

Figs contain pectin, a soluble fiber that forms a gel in the digestive tract. Soluble fiber can bind to bile acids and help the body use up cholesterol, which is why doctors such as the cardiologists at Mass General Brigham recommend fiber-rich foods as part of a heart-friendly diet. According to Cleveland Clinic, two medium raw figs provide about 2 grams of fiber.

Honesty matters here, though. When researchers at Loma Linda University tested the effect of eating about 120 grams of dried figs a day (12 to 15 figs) for five weeks, LDL cholesterol did not fall, and total cholesterol actually rose slightly, probably due to the extra sugar. You can read the full trial, "Effect of Consumption of Dried California Mission Figs on Lipid Concentrations", in Annals of Nutrition and Metabolism. The takeaway: figs can be a useful source of fiber within a varied diet, but large amounts of dried figs are not a shortcut to lower cholesterol.

Gentle Support for Digestion

Fruit helps the body with its natural cleansing processes, and this is especially true of figs. Their soluble fiber and mucilage form a soft gel that may support the work of the stomach and intestines and help keep things moving comfortably. WebMD notes that figs are also a source of prebiotics, which feed the beneficial bacteria in the gut. If you are dealing with a heavy, bloated feeling, you may also like our article Get Rid of Bloating and Excess Water.

Because figs also contain plenty of antioxidants, they help protect cells from oxidative stress, a process researchers link to many chronic conditions. Research into exactly how much this matters for long-term health is still ongoing, so think of figs as a supportive food rather than a protective shield.

Calcium and Potassium for Strong Bones

The list of healthy ingredients in figs does not end there. Figs contain a good amount of calcium, which is essential for the growth and strength of bones. They also contain potassium, which helps the body use calcium more efficiently and may reduce the amount of calcium lost through urine. Both minerals play a role in many everyday processes in the body, including the normal renewal of tissues, and figs have a long tradition of being associated with healthy skin.

Dietitians often name figs as a good alternative for people who don't like prunes. As one expert told Healthline, figs are high in both magnesium and calcium. For a wider look at foods that experts keep on their plates, see 10 Foods Nutritionists Swear By.

A small correction to a popular claim: fig seeds contain small amounts of omega-3 and omega-6 fatty acids, but figs are a very low-fat fruit. According to Healthline, a small fresh fig contains practically no fat, so walnuts, flaxseed and oily fish remain much better sources of these fats.

What About the Liver?

Figs are often praised for their effect on the liver. A diet rich in fiber, fruit and vegetables, with less added sugar and alcohol, is generally considered kind to the liver, and figs fit nicely into that pattern by replacing sweets and processed snacks. However, there is no evidence that figs can cure liver disease. Anyone with liver problems should follow the advice of their doctor and treat figs as a pleasant part of a balanced menu.

A Remarkable Nutrient Profile

In nutrition circles, figs are often described as offering 11 vitamins, 14 important minerals and 14 amino acids, the building blocks of protein. The exact amounts are modest per serving, but the variety is impressive and rarely found in other fruit. If you want to check the detailed numbers yourself, the USDA FoodData Central database lists the full composition of fresh and dried figs.

Figs are also a classic autumn food across the Mediterranean. If you enjoy seasonal eating, read When the Weather Turns: 5 Foods That May Help Your Body Handle the Swing From Summer Heat to Autumn Chill.

Tip: Choose the Darkest Figs

Finally, a tip. Most polyphenols, which are very strong antioxidants, are found in the skin of dark purple figs. Researchers from Israel's Agricultural Research Organization and the Hebrew University of Jerusalem compared six fig varieties in the study "Antioxidant activities and anthocyanin content of fresh fruits of common fig (Ficus carica L.)", published in the Journal of Agricultural and Food Chemistry. Darker varieties such as Black Mission contained more polyphenols, flavonoids and anthocyanins, and the skin contributed more than the pulp. In short: the bluer the fig, the more antioxidants it brings, so don't peel it.

How to Enjoy Figs Sensibly

Two or three fresh figs, or a small handful of dried figs, is a reasonable daily portion for most people. Dried figs are much more concentrated in sugar and calories, so people managing their blood sugar or weight should keep portions small. Figs also contain vitamin K, so anyone taking blood-thinning medication should talk to their doctor before eating them in large amounts. Some people who are allergic to birch pollen or natural latex may also react to figs.

Easy ideas: add sliced fresh figs to yogurt or oatmeal, pair them with cheese and walnuts, toss them into a green salad, or roast them with a drizzle of honey for a simple dessert.

One More Thing: Look After Your Teeth

If you eat dried figs or prunes, which are also very healthy, take care of your teeth afterwards. Dried fruit contains concentrated natural sugar and tends to stick to the teeth, which gives cavity-causing bacteria more time to work. The American Dental Association advises rinsing with water and brushing carefully after eating sticky dried fruit, and the Oral Health Foundation suggests enjoying dried fruit as part of a meal rather than as a frequent snack.